Dumbbell Shoulder Press Variations

Dumbbell Shoulder Press Variations


This basketball workout video will explain 3 different types of shoulder press variations that a player can do in the weight room. The exercises are; the standard shoulder press, push press, and single-arm shoulder press. These basketball exercises will translate over to the court and help you become a better player. One of the big ways they are going to directly translate over is finishing through contact at the basket. This will allow the player the chance to convert after the foul, and instead of shooting only 2 free throws at the line, they will be looking to complete a 3 point play.

It is important that when you get in the weight room, you are doing exercises that are going to compliment your basketball training and are going to benefit you on the floor. You need to be doing basketball-specific training that is going to help you become a better player. This video will explain exactly how to do the exercise and the basketball benefits of it.



Basketball Exercise Overview

Exercise Name: Dumbbell Shoulder Press Variations

Equipment Needed: Dumbbells.


Similar Basketball Exercises and Resources


Goals of the Exercise

  • Work on developing strength and power in the shoulders, upper back, and arms.


Coaching Points

  • Focus on good form, and look to be explosive in your movements.
  • Make sure that you are getting a full extension on each repetition.
  • To make the single-arm shoulder press more game-like, you can step on one foot to simulate a layup motion.


Basketball Exercise Instructions

Standard Shoulder Press

  • Grab a dumbbell with each hand and hold them at shoulder height with your palms up and facing forward.
  • Standing straight up and down, push press the dumbbells straight up over your head.
  • Bring the weight back down to your shoulders to complete the repetition.

Push Press

  • Take a dumbbell in each hand and hold it at shoulder height with your palms facing up and forward.
  • Bend slightly at the knees and then stand up.
  • As you stand up, you will use that force to help you drive the weight up over your head.
  • Extend your arms all the way up, and then bring them back down to shoulder height.
  • This completes one repetition.

Single Arm Shoulder Press

  • Take a dumbbell in your right hand and hold it at shoulder height, but with your palm up and facing inwards.
  • Push press the weight upwards but in front of your body.
  • Extended your arm all the way up, and then bring the dumbbell back down to shoulder height.
  • Repeat this motion for the desired amount of repetitions, and then switch arms.


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